johnny86
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Registered: 15th Feb 10
Location: in a bus stop.
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I do monday Wednesday friday weights tuesday thursday cardiovascular and sunday football
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sc0ott
Member
Registered: 16th Feb 09
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You sure youre not on the gear already, those stats seem really high for someone with a shit diet who does 3 days cardio.
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Russ
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Registered: 14th Mar 04
Location: Armchair
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Machines
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Kieran
Premium Member
Registered: 12th Sep 08
Location: Kent
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Johnny that diet sucks! Lol.
This is mine so go off this or scaled down a bit.
Diet break down
Meal 1- breakfast
6 egg whites 1 whole egg scrabbled ( 36g of protein aprox )
1 lean frying steak grilled (not sure of the ounces or grams they come but try to get between 25- 30g, you can buy these from iceland or tesco's in packs of 4 strips easy to make and good enough to add extra protein from a different source then the egg whites to your breakfast/first protein meal
Meal 1a - breakfast
porridge with milk you can keep in as your first carb meal, a couple slices of bread toasted or not can be added, tuna alone with the porridge is good use what ever spread you like low fats if that is what you prefer,
depending on what time you get up to eat, you can space these two meals out,
meal 1 and meal 1a if you find it hard to get everything in one go
Meal 2:- Mid morning
200g chicken, rice brown or white to this you can add some potatoes either boiled or a couple of jacket
vary your protein choices choose from
fish
turkey
chicken
beef
steak red meat
Meal 3- lunch
same as meal 2
Meal 4 - 200g of chicken breast, brown rice
Meal 5 - tea time (post - training meal, keep high in carbs and protein)
can be the same as meals 2 & 3
Meal 6 dinner
same as meals 2,3,& 5
Meal 7 last carb meal
same as meal 1a
Meal 8 last meal high in protein
But look at the protein intake. You can also make this low calories too just got to know what to add and not to add. I'm 5,6 196lbs (14st) 10%
But I also have a fast metabolism so this much food is needed for me, so work around that
[Edited on 04-01-2014 by Kieran]
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johnny86
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Registered: 15th Feb 10
Location: in a bus stop.
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I leave for work between 3:30 and 5 so havent got time to make a massive breakfast
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johnny86
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Registered: 15th Feb 10
Location: in a bus stop.
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Found this sounds like a bit of me http://www.mensfitness.co.uk/nutrition/diet-plans/1170/beach-body-fat-loss-meal-plan
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Kieran
Premium Member
Registered: 12th Sep 08
Location: Kent
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But where's the protein? I eat the in 2 meals worth. Lol. I make porridge and sarnie in the morning in 3 mins. If eating steak too do that the evening before. Prep all your meals in bulk for the week and freeze them, that way you have a constant food source without the time faff.
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Kieran
Premium Member
Registered: 12th Sep 08
Location: Kent
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My mrs eats more than what's on that website lol
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johnny86
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Registered: 15th Feb 10
Location: in a bus stop.
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I thought that would be enough as in diet wise I have a protein shake at 11am and again at 3ish and then after training
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Kieran
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Registered: 12th Sep 08
Location: Kent
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It's better to get all you nutrients from solid food sources. Protein shakes are ok but don't rely on them for the source.
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johnny86
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Registered: 15th Feb 10
Location: in a bus stop.
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Im only having them that often as being scaffolder its better than shit from the shop.
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johnny86
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Registered: 15th Feb 10
Location: in a bus stop.
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You still down larkfield?
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Kieran
Premium Member
Registered: 12th Sep 08
Location: Kent
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You must get some breaks tho? Only takes 5-10 mins to waffle something down. Yea still here mate. If your goals are to literally cut up then that diet is ok. But to build muscle and cut you need to up the protein from solid food. How much rest are you getting?
[Edited on 04-01-2014 by Kieran]
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MoesTavern
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Registered: 19th Jul 07
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Any pics Kieran?
I'd like to see what 14 stone at 5'6 and 10% body fat looks like
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johnny86
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Registered: 15th Feb 10
Location: in a bus stop.
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Saturdays rest and it is just to cut up.. I was working down there last month put some scaffolding up on a blokes house who is building a mk1 escort rally car
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Kieran
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Registered: 12th Sep 08
Location: Kent
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Don't have any photos with top off mate or even in the past 12 months. Come pvs this year I might be going
Johnny are you getting 7-8 hours sleep?
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Kieran
Premium Member
Registered: 12th Sep 08
Location: Kent
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Found one mo...
This was 6 months ago @ 189lbs and 13%
Sorry for hijacking thread Johnny lol
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daz_corsa
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Registered: 28th Jul 13
Location: Winwick, Cheshire
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im under 11 stone probly 5% bf and i have similar max's lol.
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daz_corsa
Member
Registered: 28th Jul 13
Location: Winwick, Cheshire
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chest 40.5" waist 31.5" hip 38"
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johnny86
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Registered: 15th Feb 10
Location: in a bus stop.
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Kieran give me a text 07513533561 mate and dont know about this year maybe next when corsa done aint driving there in a golf.
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johnny86
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Registered: 15th Feb 10
Location: in a bus stop.
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Well spoke to my mate he is going to personal train me and sort my diet out for free he should know what he's doing as hes world strongest man for 105kg
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Corsa_Sport21
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Registered: 13th Apr 08
Location: Leven, Fife. Drives : 205 GTi
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quote:
Originally posted by Russ
Machines
Even at that, i would like to think someone who could lift those sort of weights on machines, would be pretty clued up on the dieting side of things.
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Jason x
Premium Member
Registered: 19th Apr 13
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everyone needs to drop the bro-science and research basic nutrition.
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johnny86
Premium Member
Registered: 15th Feb 10
Location: in a bus stop.
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quote:
Originally posted by Corsa_Sport21
quote:
Originally posted by Russ
Machines
Even at that, i would like to think someone who could lift those sort of weights on machines, would be pretty clued up on the dieting side of things.
I am clued up about dieting I just wanted some advice as I cant find the right one
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